TAB 2 FOOD PYRAMID /09 1 1 SGE_LP_e_ Recommendations for healthy, tasty eating and drinking for adults Food pyramid Page 1 / 5 In moderation with pleasure Daily in moderation Sufficient amounts each day With each main meal 5 a day of different colours Distributed generously throughout the day © 2005 Swiss Society for Nutrition SSN Swiss Society for Nutrition · Schwarztorstrasse 87 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00 Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: www.sge-ssn.ch · E-mail: [email protected] /09 1 1 SGE_LP_e_ Recommendations for healthy, tasty eating and drinking for adults Food pyramid Page 2 / 5 Our eating and drinking patterns are influenced by a be seasonal and made up of foodstuffs that have number of different factors such as individual needs been processed and prepared with care. and desires, our everyday health and social environ- ment, current food availability, advertising etc. The A healthy diet should of course be a source of pleas- following recommendations are designed for healthy ure and enjoyment, which is best achieved by eating adults. Other age groups and population categories in company. The recommendations do not need to be (e.g. children, pregnant women, athletes, vegetarians followed every day, but should be observed on a long- etc.) have specific requirements which cannot all be term basis, e.g. a whole week. Liquid intake is an illustrated in the same pyramid. ex ception, and these recommendations should be followed daily. This food pyramid shows a balanced, mixed diet that guarantees the body a sufficient supply of energy, However, our health is not merely dependent on essential nutrients and protective substances, making our eating and drinking habits. To maintain a healthy a major contribution to our well-being. Food from body weight, it is particularly important to do at the lower levels of the pyramid should be eaten in least half an hour of exercise each day (in the open larger quantities, and those from the higher levels in air if possible). Refraining from smoking, adopting a smaller quantities. All food items are allowed. The healthy attitude towards stressful situations and/or key is to eat a diet that is as varied as possible and utilising specific, conscious relaxation techniques also which considers each pyramid level. This diet should con trib ute to a healthy lifestyle. Swiss Society for Nutrition · Schwarztorstrasse 87 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00 Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: www.sge-ssn.ch · E-mail: [email protected] /09 1 1 SGE_LP_e_ Recommendations for healthy, tasty eating and drinking for adults Food pyramid Page 3 / 5 Beverages – Milk, dairy products, meat, fish & eggs – distributed generously throughout the day sufficient amounts each day Drink 1 – 2 litres of liquid a day, preferably in the form Each day, alternate between 1 portion of meat, fish, of non-sugared drinks e.g. tap/mineral water or fruit/ eggs, cheese or other sources of protein e.g. tofu herb teas. (1 portion = 100 – 120 g of meat/fish [fresh weight] or 2 – 3 eggs or 200 g of fresh/cottage cheese or 60 g Caffeine-rich beverages (coffee, black/green tea) should of hard cheese or 100 – 120 g of tofu). be drunk in moderation only. In addition, consume 3 portions of milk or dairy prod- Fruit & vegetables – ucts a day, preferably reduced fat varieties (1 portion 5 a day of different colours = 200 ml of milk or 150 – 180 g of yoghurt or 200 g of fresh/cottage cheese or 30 – 60 g of cheese). Eat 3 portions of vegetables a day, at least one of which should be raw (1 portion = at least 120 g of Oils, fats & nuts – vegetables, e.g. salad, soup or as a side). daily in moderation Eat 2 portions of fruit a day (1 portion = at least 120 g 2 – 3 teaspoons (10 – 15 g) a day of high-quality plant- = 1 «handful»). based oils such as rape-seed oil or olive oil in cold dishes One daily portion of fruit or vegetables can be replaced (e.g. salad sauces). by 200 ml of non-sugared fruit or vegetable juice. 2 – 3 teaspoons (10 – 15 g) a day of plant-based oils for cooking (frying, braising): olive oil is re commended Whole grain products & pulses, for example. other cereals & potatoes – with each main meal Use 2 teaspoons (10 g) a day of butter or margarine made from high-quality oils to spread on bread as Each main meal should be served with 1 starch-rich required. side dish (i.e. 3 portions a day, 1 portion = 75 – 125 g of A daily serving of 1 portion of nuts is recommended bread or 60 – 100 g of pulses [raw weight] for instance (1 portion = 20 – 30 g of almonds, walnuts or hazel- lentils/chick peas or 180 – 300 g of potatoes or 45 – 75 g nuts etc.). of pasta/rice/flakes/corn/other grains [raw weight]), including at least two portions of whole grain products. Sweets, salty snacks & sweetened or alcoholic drinks – in moderation with pleasure Consume sweets, salty snacks and sweetened drinks (e.g. soft drinks, ice tea, energy drinks) in moderation. When consuming alcoholic beverages, do so in mod- eration and with a meal. Use salt with added iodine and fluoride, but only in limited quantities. Swiss Society for Nutrition · Schwarztorstrasse 87 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00 Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: www.sge-ssn.ch · E-mail: [email protected] /09 1 1 SGE_LP_e_ Additional recommendations for adolescents Page 4 / 5 In addition to the principles of healthy nutrition for Alcoholic beverages (beer, wine, liqueurs and drinks adults, as represented by the food pyramid, the follo- manufactured from a mix of these) should not be wing also needs to be considered for adolescents. drunk at all by people under 16 years of age and only exceptionally, if at all, by adolescents over 16. The risks For growth and development of alcohol consumption are generally underestimated (e.g. danger of road and sports accidents, increased Adolescents are still in their growth and development aggression, risky sexual behaviour, alcohol poisoning). phase. Therefore they have a greater need of energy and individual nutrients than adults depending upon Eat regularly – with pleasure age and sex. This requirement can be well covered by balanced nutrition. Regular meals, such as three main meals a day and, if necessary, two small intermediate meals are recom- Fast Food? Vegetarian? mended. A balanced breakfast or morning tea provide a good start to the day and promote concentration Fast food and snacks frequently contain high amounts and efficiency at school and during training. Unfortuna- of energy, fat and/or sugar, but few dietary fibres, tely, regular meals are ever more frequently replaced vitamins or minerals. Therefore, high-energy fast foods by constant and unconscious intermediate snacking and snacks should only be eaten occasionally and in which confuses normal feelings of hunger and satiety. small portions and be combined with salads or fruit. In addition, there is the fact that snacks are usually Water is recommended as opposed to sweet bevera- very energy-rich and poorly balanced. Over the long- ges. And last but not least, meals should be enjoyed term, this eating pattern can lead to becoming over- slowly and in a sitting position. weight. Peace and time to concentrate on the meal With a vegetarian diet, the conscious selection of foods without any distractions (TV, computer) contribute to is particularly important. Meat should be regularly re- conscious, pleasurable meals. placed by other sources of protein such as tofu, legu- mes, milk products or eggs. Due to the risk of nutrient Too fat? Too thin? Or normal? deficiency, a vegan diet (without any animal products) Many adolescents are dissatisfied with their body. Both is strongly discouraged. extreme crash diets and the uncontrolled consumption Beverages & Co. of muscle-developing supplements can lastingly disturb the metabolism. Such behaviour can result in eating dis- Ideal beverages are tap/mineral water, unsweetened orders such as bulimia and anorexia. fruit or herbal teas and strongly diluted fruit juices. A positive perception of one’s body and self-determi- Soft and energy drinks are unsuitable thirst-quenchers ned, healthy ways of treating the body such as a balan- as due to their high sugar content, these beverages ced diet and regular exercise form the basis for the provide too much energy without giving a genuine development and well-being of adolescents. feeling of satiety. This can lead to becoming over- weight. Additionally, sugar and acids in these bevera- ges attack the teeth. Light beverages also contain acids and, like sugared beverages, can lead to a strong preference for sweet tastes. Swiss Society for Nutrition · Schwarztorstrasse 87 · P.O. Box 8333 · CH-3001 Berne · Phone 0041 (0)31 385 00 00 Fax 0041 (0)31 385 00 05 · Nutrinfo 0041 (0)31 385 00 08 · Internet: www.sge-ssn.ch · E-mail: [email protected] /09 1 1 SGE_LP_e_ Additional recommendations for the elderly Page 5 / 5 Food that is rich in protein is particularly important for the elderly! The recommendations for healthy elderly people are Those who continue to exercise in old age have higher basically the same as those contained in the food pyra- energy requirements and live a healthier life.